CrossFit Tribe

100m run ALL OUT EFFORT

full recovery

200m run ALL OUT EFFORT

full recovery

400m run ALL OUT EFFORT

5 Rounds

20 second Pull-ups

10 Second Rest

20 second Push-ups

10 Second Rest

20 second Squats

10 Second Rest

20 second Plank Hold

10 Second Rest

Bench Press – 2 heavy sets of 5

“Running Grace” NOT FOR TIME!

15 Clean & Jerk (M=135lb/W=95lb)
Run 100m
10 Clean & Jerk (M=155lb/W=105lb)
Run 200m
5 Clean & Jerk (M=175lb/W=115lb)
Run 400m

7 Habits of Highly Defective Benchers - from Eric Cressey

Crossfit Antarctica from kareem on Vimeo.

Straight from RossTraining.com:

Rob Taylor is closing in on age 70. He’s a great-grandfather and cancer survivor. He overcame skin cancer in 1999 and then tonsil cancer in 2003. Four years later, the tonsil cancer returned. This time it was worse, as it had spread to the lymph nodes in his neck. He struggled through chemotherapy and repeated radiation treatments. He even lost his saliva gland.

Rob has certainly been through a lot. He doesn’t sit around and mope about the circumstances however. On the contrary, he remains as active and strong as most men half his age. He isn’t a lifetime lifter though. Rob didn’t begin powerlifting until he was 64 years old.

Yet, despite the late start, cancer didn’t stop him from getting back into the gym before his hair had time to grow back. It also didn’t stop him from becoming a record breaking lifter for his age group. He’s already pulled over 450 pounds and has his eyes set on 500.

Deadlifts – set a new 5 RM

2 Rounds Not For Time of:
15 Parallette Push Ups
15 Ring Dips
15 BB Rollouts

MAX SNATCH

Tabata Row

Power Cleans 2-2-2-2-2

For those not familiar with the term “deload” by basic definition of it is this: to take a break from extreme training. The deload is generally a one-week affair (sometimes three when peaking for a meet) and is done for the following reasons:

• To give your body a rest
• To give your mind a rest
• To peak for a meet
• To prevent overtraining
• To increase your chances of progress
• To prevent injury
• To increase motivation in gym/prevent becoming stale

For the purposes of this article, we will focus on all of the bullet points above with the exception of “To peak for a meet.”

Now most experienced lifters deload by feel and can tell if they need to take a week or workout off. Unfortunately for many lifters, they do not know their bodies/minds well enough to make this decision. Or (and experienced lifters fall into this category, too) people still take the attitude, “No pain, no gain” or something similar that let’s their egos get in the way of their training. Critics will counter and say that too many people deload and this gives them a chance to take it easy or to be lazy. While this may be true of the general population, I respond by saying that almost everyone that reads this article does not fall into this category and thus the deload can only be a positive thing. So with this in mind, think of the deload as recovery/restoration and a very important part of your training.

Part of the problem with the deload, in my opinion, is that for it to be effective, you need to deload entirely. The best example of this was my experience at the University of Arizona. During our off-season workouts, we would deload every 5^th and 10^th week (in a 12 week cycle). The first two years of this, we would deload the lifting but would increase the running volume. This never worked very well. The last couple of years, Dan Wirth changed the program and had us deload both the lifting and the running on weeks 5 and 10. By increasing the running/decreasing the lifting, we never got the full effect of the deload.

Another problem with the deload is that each individual person may have to deload at different times. This could mean every three, four or even five weeks. Even in high school, I learned that I needed to deload about every fourth/fifth week. But until you figure this out, planning your deload in advance will help you know when the best time is for you.

For more on what “Deloading” is, read here. Post thoughts to comments.

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